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Ride your exercise bike while watching TV, playing video games (or read a book) for 30 min a day, at least 5-6 times a week. Work up to 45 minutes. Outside entertainment is the key, it makes the time go ALOT quicker, easier to stick with the plan a little longer. I have lost as much as 15 lbs in 3 months or so doing this, and I drink 1.5 cases of beer each weekend. I gain some back whenever I quit, then I go back on the program.
I am actually using a treadmill now, but I have done it on a bike, too.
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